jitseasy

Dynamic BJJ Hip Warm-Up With Hip Switch #shorts

Gary Berger — Tue, 02 May 2023 17:48:46 +0000

Try this hip switch drill to improve hip rotation and warm up the hips for BJJ.

Please use the code “JITSEASY10” for all your DVD & Digital Download orders at Digitsu bit.ly/2S9kMg4 to get 10% off (and help my channel out)! Thanks for the support
Join our Private Facebook Group

The post Dynamic BJJ Hip Warm-Up With Hip Switch #shorts appeared first on jitseasy.

Fix Tight and Weak Hips Part 3 – Side-Lying Resisted Clam Shells #shorts

Gary Berger — Thu, 27 Apr 2023 16:30:04 +0000

How To Fix Tight and Weak Hips (Part 3) – Side-Lying Resisted Clam Shells

Use a band to help recruit the top hip while stabilizing on the bottom leg and forearm.

This exercise is a great way to activate the hips and work stability.

2-3 sets of 8-12 reps

The post Fix Tight and Weak Hips Part 3 – Side-Lying Resisted Clam Shells #shorts appeared first on jitseasy.

Fix Tight and Weak Hips – Part 2- Standing Resisted Clam Shells #shorts

Gary Berger — Fri, 21 Apr 2023 14:37:38 +0000

How To Fix Tight and Weak Hips – Part 2 – Standing Resisted Clam Shells

When you’re dealing with tightness and weakness in the hips, adding a balance component to the training is great for muscle recruitment as well as incorporating a band.

This exercises checks a lot of boxes because you are adding a “closed-chain” (foot planted on the ground) exercises for stability and balance as well as an “open-chain” (foot not connected to a surface) for muscle activation.

This is a tough and very useful stability and general leg strengthening exercises important for healthy hips.

The post Fix Tight and Weak Hips – Part 2- Standing Resisted Clam Shells #shorts appeared first on jitseasy.

Stretch and Activate The Hip With This Pigeon Stretch With Rotation #shorts

Gary Berger — Fri, 24 Mar 2023 17:57:21 +0000

Pigeon Stretch with rotation is useful for mobility and activation of the hip.

The post Stretch and Activate The Hip With This Pigeon Stretch With Rotation #shorts appeared first on jitseasy.

The Ultimate Hip Mobility Exercise

Gary Berger — Fri, 11 Feb 2022 17:30:06 +0000

In this video, I combine two of my favorite and most effective hip mobility techniques: Hip CARs with a mobilization using a band.

If you’ve checked out any of my hip videos, you would have most likely stumbled across hip CARs (controlled articular rotations). These are essentially an exercise consisting of a very specific type of hip circle that I use for a warm-up, mobility, and general hip health.

However, you may sometime get pinch points (painful parts of the movement) in the joint.

I have used “hip mobilizations” in previous videos where I use a monster band or a belt to help perform a “joint mobilization” which allows for improved space in the joint and results in more usable space, decreased pain, and more motion.

This exercise is a “mobilization with movement,” and it’s one of the most effective ways to get a joint both moving and feeling better.

Check out the video with one of the absolute best and “bang-for-your-buck” hip exercises that I have utilized to help my hips feel EVEN better.

—————————————

If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: CO1PZIPISP54N0AM

The post The Ultimate Hip Mobility Exercise appeared first on jitseasy.

How To Tell If Your Hip Flexors Are Tight (The Test Physical Therapists Use)

Gary Berger — Wed, 26 Jan 2022 20:00:12 +0000

If you are dealing with tension or tightness in the front of your hips and think thats it’s due to “tight hip flexors,” then the “Thomas Test” is what you need to try. A feeling of tension or tightness in the front of the hips does not necessarily mean that you have tight muscles…and this test will help clear that question up.

The Thomas Test is used to assess the Iliopsoas muscle at the front of the hip (hip flexor muscle), Rectus Femoris muscle at the front of the thigh (quad muscle), and Tensor Fascia Lata (outer hip muscle). All of these muscles can contribute to mobility issues and problems at the hip.

Check out the video to learn how to do the assessment for yourself and find out if you have true tightness in the hips.

—————————————

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: PP8T78LVMIN7QEUT

The post How To Tell If Your Hip Flexors Are Tight (The Test Physical Therapists Use) appeared first on jitseasy.

The Best Way To Fix Groin Tightness (And Improve Guard Retention For BJJ)

Gary Berger — Thu, 11 Mar 2021 21:00:11 +0000

In this sequence, I take my training partner “Adam” through one of the best stretching and mobility sequences for groin tightness using the Butterfly Stretch position.

Adam has had recurrent tightness in the groin and inner thigh which has led to pain, limited hip motion, and has impacted his BJJ training.

In this video, he makes a drastic improvement in his hip mobility in under 5 minutes using the techniques we went over!

I apply FRC (Functional Range Conditioning) principles into the treatment which have been an integral and very effective part of my one-on-one training.

If you are interested in learning more, check out my on-line consults to see if working with me to improve your joint health and mobility is right for you!

It has for sure been a game changer for the people I work with!

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://jiujitsutherapist.com or send me a message!

Offering on-line virtual consulting as well! Learn more: https://jiujitsutherapist.com/consulting

The post The Best Way To Fix Groin Tightness (And Improve Guard Retention For BJJ) appeared first on jitseasy.

Loosen Tight Hips With This Quick Movement Flow (Great For BJJ)

Gary Berger — Tue, 08 Sep 2020 20:30:04 +0000

This video clip was taken from the update to my Grappling RX – Optimized Hips Course. You can find the full video included in the course at https://www.grapplingrx.com/optimizedhips.

This basic movement flow is called a “Bear Sit” to “90-90” position and is a quick and simple hip opener for tight hips and muscles.

As a dynamic movement, you are not only stretching the hips and surrounding muscles but you are engaging the muscles and getting the areas primed for movement. It literally takes a few minutes to notice a change in the mobility of your hips.

These are movements that are from the Kinstretch course that I took and is a joint training system that I am not only trained in but use regularly to improve my own hip health.

I will be offering in-person and on-line classes coming up soon.

______________________________

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/

***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://jiujitsutherapist.com or send me a message!

Offering on-line virtual consulting as well! Learn more: https://jiujitsutherapist.com/consulting

***More videos and exercise tips at https://jiujitsutherapist.com

***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com

***Support the podcast and visit our podcast sponsors “Charlotte’s Web” at www.charlottesweb.com and use the promo code Chewjitsu to get 15% off of your total CBD and product purchase!

Also check out some awesome Jiu-Jitsu gear at www.epicrollbjj.com and use the promo code Chewjitsu at get 15% off your total purchase!

***Check out the knee braces I recommend for BJJ https://www.youtube.com/redirect?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description

The post Loosen Tight Hips With This Quick Movement Flow (Great For BJJ) appeared first on jitseasy.

Fix Tight and Pinchy Hips With This Weird Technique

Gary Berger — Tue, 11 Aug 2020 20:11:44 +0000

Hip tightness and pinching in the hip joint can be a limiting factor in movements such as squatting or when getting into specific jiu-jitsu positions as well.

I started using the “Bear Crawl” position with a band to address this issue. This technique is great because it addresses the hip joint on multiple levels.

First the joint moves through its available range actively, then the mobilization band is used to focus on the hip capsule addressing the “joint glide,” as well as to create additional space in the hip joint to give clearance from the tissue pinching up into the capsule, and third the muscles surrounding the hip are activated allowing the muscles to fire and wake up which provides for a more complete and thorough technique that actually works well and quickly.

Here is a link to some monster bands that work pretty well https://www.amazon.com/dp/B00NAPYKRG/ref=as_sl_pc_qf_sp_asin_til?tag=jiujitsupt-20&linkCode=w00&linkId=c65b1520d9eaf4232acf670de775d708&creativeASIN=B00NAPYKRG

***Interested in further improving your hips? Check out the hip course that is built around improving hip heath, then check out the hip course I have created specifically for grapplers https://www.grapplingrx.com/optimizedhips

***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://jiujitsutherapist.com or send me a message!

Also offering on-line virtual consulting as well! Learn more: https://jiujitsutherapist.com/consulting

***More videos and exercise tips at https://jiujitsutherapist.com

***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com

***Support the podcast and visit our podcast sponsors “Charlotte’s Web” at www.charlottesweb.com and use the promo code Chewjitsu to get 15% off of your total CBD and product purchase!

Also check out some awesome Jiu-Jitsu gear at www.epicrollbjj.com and use the promo code Chewjitsu at get 15% off your total purchase!

The post Fix Tight and Pinchy Hips With This Weird Technique appeared first on jitseasy.

The Hips Are The Link To Better BJJ and Less Injuries (New Hip Course Details)

Gary Berger — Mon, 29 Jun 2020 16:00:21 +0000

The hips are vital in your ability to have a tough guard to pass, getting tighter submissions, and are the link to preventing injury. The hips are important to all of these important components for grapplers to stay healthy and training at a high level.

And I am excited to finally release my new hip course for grapplers, “Grappling RX – Optimized Hips”!

The course includes 6 lessons, which will take you through a step-by-step approach to improve mobility, increase strength, and improve performance on the mats.

Included are video lessons, companion e-book, a printable exercise list, and a bonus solo drilling video.

Hope you like the course!

Get more info at https://www.grapplingrx.com/optimizedhips

The post The Hips Are The Link To Better BJJ and Less Injuries (New Hip Course Details) appeared first on jitseasy.